4 Supplements That Could Help Support Blood Sugar Levels, According to Dietitians

From eatingwell.com

We promise it’s not apple-cider vinegar 

KEY POINTS 

• Psyllium husk, myo-inositol, magnesium and cinnamon may support healthy blood sugar.
• Healthy habits like eating fibre and walking after meals are foundational for blood sugar.
• Check with your health care team before starting a supplement.

If you’re managing diabetes or just trying to keep your blood sugar steady, you already know the drill: Eat protein, exercise, sleep well, manage stress. It’s a lot, and it’s no wonder you might be eyeing the supplement aisle, wondering if there’s an easier way. Healthy blood sugars matter because chronically elevated glucose is linked to fatigue, increased hunger and cravings, and over time, more serious complications like nerve damage, heart disease and vision problems.

You can’t out-supplement an unhealthy diet, but some supplements have legitimate science behind them for blood sugar support. We asked diabetes experts to walk us through which supplements are actually worth considering and what to keep in mind before adding one to your routine.

A Word on Blood Sugar Supplements

Credit:

Getty Images. EatingWell Design.

Blood sugar control is highly individual, meaning what works for one person may not work for you. This is especially true if you have an underlying health condition, take prescription medications or are pregnant or breastfeeding. Some supplements can interact with diabetes medications or affect blood sugar more than expected, so be sure to consult your medical team before adding one to your routine. 

1. Psyllium Husk Fibre

Psyllium husk is a soluble fibre well known for easing gastrointestinal concerns like constipation, but it’s also helpful for blood sugar support. Because it forms a gel-like substance in the gut, it can slow the absorption of sugar into the bloodstream after meals, which may help blunt post-meal glucose spikes. A 2024 systematic review and meta-analysis of randomized controlled trials found that psyllium supplementation meaningfully lowered fasting blood sugar, haemoglobin A1c and insulin resistance markers, with the biggest benefits seen at doses above 10 grams a day taken consistently over several weeks.

Start low and increase gradually to avoid gas or bloating, and drink plenty of water when taking psyllium, as it absorbs liquid and can contribute to constipation. It can also affect the absorption of certain medications, so it’s best to take it a couple of hours apart from any prescriptions or other supplements.

2. Myo-Inositol

“This is a popular supplement for people with PMOS [polyendocrine metabolic ovarian syndrome], but it actually works well for people with insulin resistance who do not have PMOS,” says Diana Mesa, RD, CDCES. PMOS is the new term for PCOS (polycystic ovary syndrome). 

Inositols occur naturally in the body and play a role in how cells respond to insulin. “High blood sugars can disrupt the way our bodies use inositol, so supplementing with it may improve blood sugars and insulin sensitivity,” Mesa adds.

At recommended doses, which usually range between 2 and 4 grams per day, myo-inositol is generally well tolerated with few side effects. This makes it a reasonable option to discuss with your provider, especially if insulin resistance is your primary concern.

3. Magnesium

Magnesium plays a direct role in how your body uses insulin and moves glucose out of the bloodstream and into cells. People with type 2 diabetes are more likely to have low magnesium levels, and low magnesium status is associated with greater insulin resistance.

Several clinical trials in individuals with prediabetes and type 2 diabetes have found that magnesium supplementation is linked with improvements in fasting blood glucose, with mixed results for haemoglobin A1c levels. While more research is needed, correcting low magnesium levels may support healthy blood sugar levels.

When considering the type of magnesium, various types have been studied for their potential benefits. However, certain forms, like magnesium bisglycinate, are gentler on digestion, while others, such as magnesium oxide and magnesium citrate, may contribute to loose stools.

4. Cinnamon

Cinnamon contains polyphenols that may improve insulin sensitivity, calm inflammation and support a healthier gut microbiome, all of which may influence how well your body regulates glucose, says Kelsey Kunik, RD. She points to a 2024 review that found that consuming as little as 4 grams of cinnamon a day (about 1.5 teaspoons) was linked to measurable improvements in blood glucose levels.

While both Ceylon and cassia cinnamon have been studied for blood sugar support, Ceylon may be a better option if you regularly consume cinnamon in larger amounts. It contains less coumarin, a compound that can affect liver health at high intakes.

Cinnamon may also amplify the effect of blood sugar–lowering medications, so it’s worth mentioning to your provider if you take insulin or other diabetes medications.

Other Tips to Support Blood Sugar

Before reaching for a supplement, a few foundational habits can go a long way.

• Balance Your Carbs. Pair carbohydrates with protein, fibre or healthy fats to slow digestion and help minimize blood sugar spikes after meals.
• Prioritize Fibre. Include fibre-rich foods like vegetables, fruits, whole grains, beans, nuts and seeds regularly. Fibre can help slow the absorption of carbohydrates and support more stable blood sugar levels.
• Move After Meals. Even a short walk after eating can help your muscles take up glucose from the bloodstream. Research suggests that walking soon after a meal can be particularly helpful for reducing post-meal blood sugar levels.
• Get Enough Sleep. Aim for seven to nine hours of sleep per night when possible. Poor or insufficient sleep can negatively affect insulin sensitivity and blood sugar regulation.
• Stay Hydrated. Drinking enough water supports normal blood sugar regulation and helps your kidneys excrete excess glucose when blood sugar is elevated.

Our Expert Take

There’s no single supplement that’s going to transform your blood sugar levels overnight. But if you’re looking for an additional tool to complement healthy habits, psyllium husk, myo-inositol, magnesium and cinnamon are among the options with some research behind them. Your individual needs may be different, so check with your health care team before adding a supplement, especially if you take medication to manage your blood sugar.

https://www.eatingwell.com/supplements-to-support-blood-sugar-levels-12114892

Two in 5 adults have prediabetes — most don’t know it

From wbay.com

New “Undo It” campaign urges a free, online 1-minute risk test

GREEN BAY, Wis. (WBAY) — Two in 5 adults in the United States have prediabetes, and more than 80% of them don’t know it because the condition often comes with no symptoms, according to the Ad Council and the Centers for Disease Control and Prevention.

The two organizations are launching a new campaign called “Undo It” to raise awareness and encourage people to take a free, one-minute prediabetes risk test at doihaveprediabetes.org.

As a parent, this is the kind of thing that’s easy to put off — you feel fine, so why worry about it? But that’s exactly why officials say it’s worth taking a minute to check.

What the campaign encourages

The “Undo It” campaign highlights the importance of knowing your risk and acting on it early.

Officials say an early diagnosis paired with healthy lifestyle changes can reverse prediabetes and prevent or delay Type 2 diabetes. They point to modest changes like diet, physical activity and lowering stress.

Officials also note prediabetes does not automatically lead to Type 2 diabetes.

CDC prevention program

The CDC runs a National Diabetes Prevention Program that officials say has helped up to 58% of participating adults reverse or stop the progression toward Type 2 diabetes.

Risk factors

Officials list several risk factors, including:

• Being overweight
• Low physical activity
• Being over age 45
• Having a family history of diabetes

Christopher Holliday, director of the CDC’s Division of Diabetes Translation, said even having one risk factor is reason enough to take the test.

“Maybe you just have one of the risk factors,” Holliday said. “It is encouraged that you also take the risk test just so you know. It’s very empowering for people to be able to say, yes, I do or no, I don’t, and then be able to adjust accordingly.”

A wake-up call, not a diagnosis

The CDC says prediabetes can be viewed as a wake-up call. Officials encourage people not to be afraid to take the test, then take action.

People can talk to their doctor about what’s best for them.

People can check their own risk by taking the one-minute test at doihaveprediabetes.org.

https://www.wbay.com/2026/09/18/two-5-adults-have-prediabetes-most-dont-know-it/?outputType=amp

The #1 Whole Grain to Eat to Lower Blood Sugar, Recommended by a Dietitian

From eatingwell.com

You may be tempted to avoid carbs for better blood sugar control, but we think you should make room on your plate for this whole grain (at least) 

KEY POINTS

• Whole grains like barley are rich in fibre, which helps stabilize blood sugar.
• It has beta-glucan, a fibre that supports blood sugar control and reduces post-meal spikes.
• Barley’s antioxidants may lower inflammation—linked to diabetes risk and complications.

A common misconception about blood sugar control is that you should avoid all carbohydrates (carbs). While carbs raise blood sugar levels, not all foods with carbs affect the body in the same way. In fact, experts agree that you can (and should) eat certain carbs, like barley, when you have diabetes. 

There are many types of carbohydrates, ranging from simple sugars to complex whole grains. For people with diabetes, choosing the right type of carbs is key to maintaining stable blood sugar levels. Whole grains, in particular, are an excellent choice because they are rich in fibre, which helps slow the absorption of sugar into the bloodstream. Among the various whole grain options, one of the best choices for diabetes is barley. Keep reading to learn why barley stands out as a nutritious and diabetes-friendly grain.

Credit:  EatingWell

How Barley May Help with Blood Sugar Control

It’s a Whole Grain

A “whole” grain still contains all the parts of the plant—the bran, germ and endosperm. By consuming the grain whole, you reap the benefits of all the nutrients packed inside, like fibre, antioxidants, B vitamins and healthy fats. This combination of nutrients makes whole grains particularly beneficial for preventing and managing diabetes. One review study found that people who ate whole grains had a 24% lower risk of developing diabetes than those who rarely ate them.

For people with diabetes, research has also found a benefit of eating more whole grains. One study found that replacing refined grains with whole grains significantly lowered haemoglobin A1C levels, a measure of blood sugar management. Similarly, a meta-analysis concluded that whole-grain consumption supports improved glucose metabolism in folks with diabetes.

It’s Fibre-Rich

There are two types of dietary fibre—soluble and insoluble—and barley offers both. While they’re both important for overall health, soluble fibre is particularly beneficial for blood sugar management. This type of fibre has been shown to help lower blood sugar levels by slowing digestion and forming a thick gel in the digestive tract, which causes less glucose to be absorbed.

Beta-glucan is a type of soluble fibre that’s well-studied for its health benefits. When it comes to beta-glucan content, oats are typically given all the attention. However, barley contains just as much of this fabulous fibre. 

In one study, consuming 5 grams of beta-glucan daily for 12 weeks was enough to significantly improve haemoglobin A1C. Research also suggests that beta-glucan from barley may help improve post-meal blood sugar management and curb appetite.

It May Help Reduce Inflammation

Chronic inflammation and diabetes have an intertwined relationship. There’s evidence that chronic inflammation can increase one’s risk of developing diabetes, and, on the flip side, inflammation is also a complication of diabetes. Incorporating foods rich in antioxidants, like whole grains, can help neutralize the free radicals to blame for chronic inflammation.

All types of barley are rich in phytochemicals like phenolic acid, flavonoids, phytosterols and tocols (a form of vitamin E), all of which have antioxidant effects and may help combat chronic inflammation.

It’s Versatile and Budget-Friendly

Barley is a budget-friendly pantry staple that can be used in a variety of dishes, from soups to salads. Amp up the fibre content of your soup by combining barley with beans, or incorporate more fibre into classic soup recipes by swapping noodles for barley. This grain’s chewy texture and mild flavour also make it a great option for grain-based salads.

Tips to Enjoy Grains While Maintaining Healthy Blood Sugar

Grains aren’t off limits when you are working hard to keep your blood sugar from getting too high. Here’s how to make them a part of your diet while maintaining healthy blood sugar levels.

• Choose Whole Grains: Whole grains, such as oats, quinoa, brown rice and barley are excellent options to help stabilize blood sugar levels. These grains also provide essential nutrients like vitamins, minerals and antioxidants, making them a healthier choice for overall well-being. 
• Make Half Your Grains Whole: Replacing just one portion of refined grains on your plate with barley may help improve blood sugar levels. Multiple studies have found that mixing barley with white rice improved post-meal blood sugar levels in people with diabetes. This is good news if you love white rice or pasta, as it means you don’t have to go all-in on whole grains. Instead, simply try to make at least half of your grains whole. 
• Vary Your Grains: Barley has a similar nutrition profile to oats—a whole grain that’s linked to weight management and improved blood pressure and blood sugar levels. Barley comes in many forms, with pearled barley being the most common type you’ll find at the grocery store. Pearled barley is partially refined, which cuts down on cooking time but also reduces the fibre and nutrient content. For blood sugar management, opt for whole-grain barley—also called hulled barley—which is higher in fibre and essential nutrients. 

• Our Expert Take 

  Carbs don’t have to be off the table when you have diabetes. In fact, they can be incredibly helpful in managing your condition. Working closely with your healthcare provider and dietitian can help determine how many carbs you should eat daily. Prioritising fiber-rich carbohydrates like fruits, vegetables, whole grains and legumes is a solid strategy for lowering blood sugars. Whole grains, like barley, are not only packed with fibre but also offer essential nutrients that support optimal blood sugar control and overall health.

• https://www.eatingwell.com/best-whole-grain-to-lower-blood-sugar-12068452
  

Tips for Dining Out When You Have Type 2 Diabetes

From health.yahoo.com

Eating out should be fun. But, if you're living with type 2 diabetes, having to manage your blood sugar can take a bite out of the enjoyment of sharing a restaurant meal with family or friends.

It doesn't have to be that way, though. By taking certain measures before you go to a restaurant, while you're there, and afterward, you can have a dinner out without sending your blood sugar through the roof. Here, find out what a registered dietitian recommends.

Before You Go Out to Eat

"I tell my patients, 'What you should eat is no different than what I should eat,'" says Shiri Morgan, RD, a former certified diabetes care and education specialist who now owns a small business. She says that anyone who eats out or orders takeout food regularly should make a conscious effort to choose healthier options whether they have diabetes or not.

If you tend to eat out often, get into the habit of checking out the restaurant's menu online before you go, Morgan says. That way, you can find the items that won't have a negative impact on your blood sugar, as well as those that would. With that information, you can develop a game plan for how you'll order your meal. It will be much easier to order wisely if you have one or two selections in mind ahead of time, rather than trying to do it while a server is standing over your shoulder.

"But if someone's going out to eat fairly rarely, and it's an anniversary or special occasion, I tell them to just enjoy. Eat what you want. It's one meal, and you can get back on track at the next meal," she says.

At the Restaurant: Adopting Type 2 Diabetes-Friendly Habits

Giselle Flissak/Getty Images

Making the right dietary choices to manage type 2 diabetes is more than simply choosing the right foods. It's also important to be mindful of your eating habits throughout the meal.

• Treat yourself in moderation. Morgan doesn't like the word "cheat" to describe food. "It's all about balance," she says. "When we put negative connotations on certain foods, it can lead to guilt and, possibly, disordered eating." She recommends making indulgences a part of your diet, but in moderation. For example, rather than eating a full order of fries yourself, split them with your dining partner. A few fries isn't likely to cause your blood sugar to spike, and you'll still get to enjoy them.

• Savour your meal. Research has found that among people with type 2 diabetes, those who saw themselves as slow eaters had the lowest risk of obesity, compared with those who said they ate at fast or normal rates. Fast eaters saw the highest risk of obesity, and normal eaters had an elevated risk. Eating slowly may help cut down on the chances you'll overeat. So take your time and enjoy your meal.

What to Order: Choosing the Right Foods for Type 2 Diabetes

When choosing what to order at a restaurant, balance and portion control are key. "Most places, even fast food places, are going to have good choices. You just have to make special requests and substitutions," Morgan says.

• Choose baked or grilled proteins. Opt for a lean protein, such as chicken, fish, or certain cuts of pork. They are usually a healthier option, as long as they aren't prepared with too much oil or a sugary sauce. Pair it with steamed or grilled vegetables for a balanced meal.

• Make starchy carbs the side, not the main attraction. When consuming carbohydrates, make them part of your meal, rather than the focus. Instead of having a bowl of pasta or rice, Morgan recommends having a salad or healthy protein with the starchy carb as a side dish. And when choosing starchy carbs, it's always better to opt for whole-grain, high-fibre versions, such as brown rice or quinoa.

• Use the plate method. Morgan suggests using the plate method to plan your meal, saying, "Designate half of the plate to some sort of vegetable or salad, a quarter of your plate to a carbohydrate, and a quarter of your plate to protein. This is a simple way to plan your meal."

• Control the portion size. Restaurants typically serve much larger portions than you need. Morgan suggests ordering an item that comes in an appetizer or lunch portion or opting for a soup and salad combo. Sharing meals with friends or setting aside half of your meal to box and take home are other effective portion control strategies.

What to Avoid: Being Mindful of Foods That May Worsen Type 2 Diabetes

While Morgan doesn't believe anything should be explicitly off limits, she does recommend exercising caution with some foods and drinks that can be deceptively unhealthy or trigger blood sugar spikes.

• Avoid excessive alcohol and sugary drinks. High-calorie, sugary drinks can cause significant blood sugar spikes. "Alcohol itself, like tequila or vodka, does not affect blood sugar. It's actually metabolized more like a fat. It's typically the mixers that raise blood sugar," Morgan says. People with type 2 diabetes should avoid excessive alcohol intake, but if you are going to have a drink, choose a glass of wine or liquor with a diet mixer, as opposed to a sugary cocktail or carb-heavy beer.

• Watch your sauces and soups. Honey mustard as well as BBQ and teriyaki sauces can be high in sugar. Request them on the side, or choose an alternative. Morgan also advises avoiding anything cream based. "The calories in cream-based foods are going to be in the fats, so things like aioli, butter, and cheese are going to give you a lot of calories." She recommends soups that are broth based and sauces that are made from tomato or vinegar, such as marinara or vinaigrette.

• Limit fried or breaded food. Fried or breaded dishes are usually heavy in both unhealthy fats and carbs.

After the Meal: Help Your Body Regulate Blood Sugar Levels

Once you've finished your meal, check in with your body and engage in activities that help regulate your blood sugar.

• Monitor your blood sugar levels. If you actively monitor your blood sugar, checking your levels about two hours after eating can provide valuable insights into how different meals affect your body. Morgan notes that the recommendation of the American Diabetes Association is to have your post-meal blood sugar below 180. Any higher and it's time to reassess what you ate and determine what's triggering it. "If you are watching your carbohydrates closely and being really diligent about following your plan, but your blood sugar is still high, you need to talk to your doctor," she says.

• Move your body. After a particularly heavy meal, Morgan recommends engaging in a low-impact activity, such as walking or stretching. "If someone is very insulin resistant, going for a walk immediately after eating reduces some of that insulin resistance and helps the uptake of some of the glucose in the bloodstream," Morgan says.

• Remember to drink water. Staying hydrated can help stabilize blood sugar levels in people with type 2 diabetes.

While there are guidelines many dietitians follow when it comes to managing nutrition in people with type 2 diabetes, Morgan acknowledges that there's a fair share of trial and error. Try to cook for yourself as much as possible, and make healthy choices when you dine out.

If your blood sugar is still not properly managed, Morgan suggests experimenting. "Eat really simple foods at home to see what the culprit is and determine if your blood sugar is high because of what you're eating or if there's a medication issue," she says.

And as always, speak to your doctor if you have any new or worsening symptoms.

The Takeaway

• If you have type 2 diabetes, taking certain measures before, during, and after a restaurant meal can help you avoid blood sugar spikes and enjoy eating out.

• Tactics like scoping out the menu beforehand, eating in moderation, and eating slowly can help you make good choices that keep your blood sugar levels in check.

• Opting for baked or grilled lean proteins, not filling up on starchy carbohydrates, and controlling your portion size can also help.

• Avoiding excessive amounts of alcohol, sugary drinks, and fried or breaded foods can help you keep your blood sugar levels stable.

• Checking your blood sugar, staying hydrated, and engaging in light exercise after eating can also help keep glucose levels at a reasonable level.

https://health.yahoo.com/conditions/endocrine/diabetes/diabetes-type-2/articles/tips-dining-type-2-diabetes-155641718.html